Components of Health-Related Fitness

Fitness is defined as a condition in which an individual has enough energy to avoid fatigue and enjoy life.

Physical fitness is the ability of our body to respond to the many demands of life with extra energy for
leisure and recreational activities.

Health-related fitness is the ability to become and stay physically healthy.

Four Health Components

Cardiovascular fitness is the ability of the heart (cardio) and circulatory system (vascular) to supply
oxygen to muscles for an extended period of time. Cardiovascular is also called cardiorespiratory (lungs)
fitness.

Ex. (12-minute run, cycling, step-test, etc.) is used to assess cardiovascular fitness.

Muscular strength and endurance is the muscle’s ability to produce effort or perform work.

Muscular strength refers to the maximum amount of force a muscle can exert against an opposing force.

Muscular endurance refers to the ability of the muscle to work over an extended period of time without
fatigue.

Flexibility is the ability to move a body part through a full range of motion (ROM) at a joint.

Body composition is the ratio of body fat to lean body mass (including water, bones, muscles, and
connective tissues). Having too much fat tissue is a risk factor for cardiovascular diseases, diabetes,
cancer, and arthritis.

Skill-related fitness enhances one’s performance in athletic or sports events.

6 Skill Components

Agility- the ability to move quickly and easily

Balance- the ability to stay upright or stay in control of body movement

Power- the ability to exert a maximal force in as short a time as possible

Speed- the ability to move quickly across the ground or move limbs rapidly to grab or throw

Coordination- the ability to move two or more body parts under control, smoothly and efficiently.

Reaction Time- the ability to respond quickly to a stimulus. It important in many sports and day to day
activities, though it is not often measured.
Weight – the heaviness or lightness of a person.

Height – it is the distance between the floor to the top of the head in a standing position.

Waist Circumference – waist circumference is a good predictor of visceral fat, which contributes more
risk of cardiovascular disease and diabetes than fat located in other areas of the body.

STRENGTH– refers to the muscle’s ability to generate force against physical objects.

90 – Degree Push-ups – to measure the strength of upper extremities

Curl-ups – to measure the strength of abdominal muscles

Flexibility- refers to the ability of the joints to move through a full range of motion.

Sit and Reach – a test of flexibility for the lower extremities, particularly the hamstring.

Zipper Test – a test of upper arm and shoulder girdle flexibility intended to parallel the strength or
endurance assessment of the region.

CARDIOVASCULAR ENDURANCE –the ability of the heart, lungs, and blood vessels to deliver oxygen to
working muscles and tissues, as well as the ability of those muscles and tissues to utilize that oxygen.
Endurance may also refer to the ability of the muscle to do repeated work without fatigue.

3 – Minute Step Test- to measure cardiovascular endurance

Factors to Consider During Daily Physical Activity

Warm-up exercise prepares the heart muscle and circulatory system and stretches the skeletal muscles.

Workout follows the FITT formula: frequency, intensity, time, and type.

Cool-down exercise helps the body recover from a physical activity.

The FITT Principle

Frequency -refers to how often you do a physical activity. This usually increases over time.

Intensity – refers to how hard or intense you do a physical activity. The level of difficulty of a physical
activity becomes more intense over time.

Time – refers to how long you do a physical activity.

Type – refers to the kind of activity you perform.

Specificity – Your training should be specific and intended for your sports.
Reversibility – this is also known as “Use it or lose it”. When one stops training, basically the
improvements that he/she acquired during training will be lost or reversed.

Most Popular Participation Activities for Cardiovascular Endurance

Active aerobics like walking, swimming, exercising with machines, cycling, and jogging.

Active Recreation and sports like hiking, boating, fishing, horseback riding, camping and other outdoor
activities.

Active sports like basketball, tennis, soccer, and racquetball.